7 weeks to 100 push ups strengthen and sculpt your arms, abs, chest, back and glutes

Ulysses Press

Text Copyright © 2009 Steve Speirs. Design and concept © 2009 Ulysses Press and its licensors. Photographs copyright © 2009 Andy Mogg. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser.

Published in the United States by UlySSeS PreSS P.O. Box 3440 Berkeley, CA 94703 www.ulyssespress.com

ISBN13: 978-1-56975-707-9 library of Congress Control Number 2008911701

Printed in Canada by Webcom

10 9 8 7 6 5 4 3 2 1

Acquisitions editor: Nick Denton-Brown Managing editor: Claire Chun editor: lily Chou Index: Sayre Van young Design and layout: what!design @ whatweb.com Interior photographs: © Andy Mogg Cover photograph: © Mike Manzano/istockphoto.com Models: Micha Borodaev, lily Chou, lauren Harrison, Wellington Onyenwe

Distributed by Publishers Group West

Please Note This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. you should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program.

To my wife, Ally, for her nonstop support,

belief and encouragement,

and to my wonderful parents for always

being there.

Diolch.

Contents

Part 1 : O VE rV I EW 7

I ntr O d u ct I O n 9

ab O ut th E b O O k 13

What I s a Pu s h-u P? 15

Why Pu s h-u Ps? 20

Fr E q u E ntly as kE d q u E st I O n s 24

tE st I m O n I a ls 28

b E FO r E yO u b E g I n 32

I n It I a l tE st 36

Part 2 : th E Pr O g r am s 41

th E 100 Pu s h-u Ps Pr O g r am 43

ma I ntE nan c E 70

Part 3 : b EyO n d 100 Pu s h-u Ps 73

c hallE n g I n g yO u r s E lF 75

aPPE n d Ix 109

War m I n g u P 110

str Etc h E s 122

Pr E l I m I nary Pr O g r am 129

Pu s h-u P lO g s 138

I n d Ex 141

ac kn OWlE d g m E nts 144

ab O ut th E auth O r 144

P a r t 1 : O V E r V I E W

7

It ’s not easy staying in shape these days. Jobs are becoming more demanding, workweeks getting longer, family and friends taking up more and more of your precious free time but there’s sti l l only 24 hours in one day. And yet, in the same breath, we all want to have perfect bodies, too.

Introduction

9

Keeping in shape, however, doesn’t have to be time

consuming nor inconvenient. Surprisingly, no matter

how busy or complex your life is, you already have all the

equipment you need for keeping fit and staying healthy.

More good news: There’s no need to resign from the

high-paying job, nor give up leisure time or family and

friends. Push-ups are one of the most basic but rewarding

all-around exercises you will find, and everyone from

teenagers to older adults can benefit from doing them on

a regular basis. The 7 Weeks to 100 Push-Ups plan is an

easy-to-follow, progressive training program designed to

take you from your current fitness level to being able to

complete 100 consecutive push-ups in just seven weeks.

The beauty of the plan is its simplicity; the workouts

are easy to follow and no special training tools are

required. Push-ups can be performed no matter where

you are and, best of all, they are completely free—no

expensive equipment or annual gym fees required!

The classic push-up has survived the test of time,

and is the single most efficient exercise to simultaneously

strengthen the chest, arms, deltoids, lower back, abs

and glutes. In simple terms, an equal effort is required

10 7 Weeks to 100 Push-uPs

to lower your body and raise it back up, and it’s this

controlled pace that works muscles as a team through

three types of muscle-building resistance—concentric,

eccentric and isometric.

The benefits of push-ups are plentiful. Push-ups

will improve muscular endurance within the upper body,

strengthen both muscles and bones, create lean muscle

mass that raises your metabolism and, of course, help

keep you fit and healthy. If you’re just looking to develop

a great chest, arms and shoulders, you could do much

worse than follow along with the 100 Push-Ups plan. In

addition, I guarantee you’ll be surprised as your core

strength goes through the roof, too!

Speaking as an aging but competitive runner,

I’ll be the first to admit I’ve neglected my upper body

strength in the past. However, in recent times I realized

the importance of developing muscular strength and

endurance and as a result went in search of an easy-to-

follow but challenging exercise regime.

The solution, I soon found, was the good old-

fashioned push-up—a classic compound exercise to

develop muscular endurance in the chest, shoulders

and arms. The logic I followed was simple: an increase

in upper body strength would help me become a better

runner and, when the going got tough toward the end

of a race, my overall strength would kick in and see me

through to the finish line. I loved the fact that push-ups

were such a straightforward exercise and could be

performed literally anywhere with no special equipment.

I took time to research various existing plans and

workouts, and the rest, as they say, is history.

People lose up to two percent of muscle mass per

year, eventually losing as much as 50 percent of muscle

mass in the course of a lifetime. The effects of losing

muscle mass include a decrease in strength, greater

susceptibility to injury, and an increase in body fat. The

good news, however, is regular exercise enlarges muscle

fibers and will help stave off the decline by increasing the

strength of muscle you have left. In fact, in many cases,

strength training has been proven to reverse the loss of

muscle mass and bone density due to aging.

I understand the most intimidating step is the first

one. That’s why this book also covers basic warm-up and

stretching information and a variety of programs to suit

all levels. In addition, you’ll learn motivational tips and

proper push-up technique, as well as be exposed to an

array of alternative push-up styles if so required.

Still need proof that the 7 Weeks to 100 Push-Ups

plan is for you? read the testimonials (see pages 28–31)

from real people who have completed 100 consecutive

push-ups and find out how a regular strength-training

regime impacted their lives.

11IntroductIon

Fitness gains cannot be made without a concerted effort and a disciplined regime. After taking an initial test to determine your current fitness level, this book will guide you through a seven-week plan that is sure to set you on the road to a new, improved you. Hundreds of people just like yourself have already completed the program and been amazed at the results. All it takes is the will to succeed, steely determination and a small time commitment each week.

About the Book

13

This book contains four major sections, each with a

specific goal. Part 1 introduces the seven-week

program, defines how to perform the perfect push-up,

describes why push-ups are a fantastic exercise and

details the benefits of following a structured training

program. It also contains real-life testimonials from

people who have successfully completed 100 consecutive

push-ups, a list of frequently asked questions and steps

to follow before embarking on the program.

Part 2 outlines six different training plans—two

ten-week programs aimed at beginners, two intermediate

seven-week programs and two seven-week programs

for the advanced athlete. It also features an easy-to-

follow maintenance plan so you can stay on top of your

newfound strength. Part 3 details several alternative

push-ups for those who have mastered the traditional

push-up and are looking for more challenging versions.

Finally, the aPPendIx contains a log with

which you can track your progress throughout the plan,

a preliminary program for those not quite ready to tackle

the seven-week challenge and useful information on

warming up and post-exercise stretching.

Sprinkled throughout the book are nuggets of push-

ups trivia that highlight many of the great push-ups

achievements of modern times.

Think 100 consecutive push-ups is tough? On October 5, 1965, Chuck Linster performed 6,006 consecutive

push-ups. Robert Louis Knecht bested him on February 5, 1976, with 7,026. A year later (September 1, 1977),

Henry C. Marshall did 7,650. Minoru Yoshida of Japan topped them all on October 1980, pumping out 10,507

push-ups in a row.


Are you haunted by memories of your P.E. teacher at school ordering you to the floor to “give me ten more!”? Push-ups don’t have to be a chore and, in all honesty, they can be a lot of fun while also providing tremendous benefits. For this reason, the humble push-up is the most basic exercise used in civil ian athletic training or physical education and, especially, in military physical training. Push-ups not only develop the upper body and the midsection as a whole, they also provide an effective cardio workout.

What Is a Push-Up?

15

A push-up (or a “press-up” in British english) is a

compound strength-training exercise that involves raising

and lowering the body using the arms while face down in

a prone, horizontal position. A compound exercise works

several muscle groups at once, and includes movement

around two or more joints. Most compound exercises

build the basic strength that is needed to perform

everyday activities, and push-ups are no exception. Push-

ups are probably the most basic yet effective compound

exercises known to man. Follow this seven-week plan and

you’ll be amazed how much easier routine tasks are to

perform.

A quick search of the internet will reveal literally

dozens of push-up variations. For the sake of simplicity,

the 7 Weeks to 100 Push-Ups plan focuses on the

traditional push-up in which you assume a prone

position with just your hands and

feet in contact with the floor.

More-advanced versions can

be performed to target specific

muscle groups, work different

areas of the body and provide a

more challenging workout. See Part

3 (page 73) for full details.

Note: If you are currently

unable to perform standard

push-ups, turn to the Preliminary

Program (page 129) for some

alternatives. Performing these

exercises will provide you with a base level of fitness so

that you can progress with the seven-week training plan.

One final point definitely worth reiterating: A basic

push-up does not require any equipment other than

your own body weight, your arms and a solid surface on

which to support yourself. Push-ups can be performed

anywhere you can find a firm surface and is therefore an

excellent exercise for general upper body strength. There

are a whole host of push-up variations available to meet

many different needs.

Chung Kwung Ying of China did 2,750 “atomic” handstand push-ups on May 18, 1986.

Also of China, six-year-old Lu Di managed 10,000 push-ups in three hours and twenty

minutes on July 6, 2006.


In thE bEgInnIngThe origins of the push-up are not totally clear, although several known variations have been in existence for centuries. One school of thought is that the push-up as we know it today is a joining together of two popular yoga poses—downward-facing dog (Adho Mukha Svanasana) and upward-facing dog (Urdhva Mukha Svanasana). The roots of yoga can be traced back over 3,000 years.

Early examples of the exercise are also cited in Indian culture, where wrestlers would perform many hundreds of “Hindu push-up” repetitions. Dands, as they are more commonly known, build massive upper body strength and endurance and have been used by champion

Indian wrestlers for years. Legend has it that The Great Gama, the most successful Pehlwani wrestler in history, would perform upwards of 2,000 dands each and every morning as part of a grueling training regime.

For the record, the phrase “push-up” was first recorded in the United States during the period from 1905 to 1910. Some 40 years later, the phrase “press-up” first appeared in the British lexicon.

The Muscles behind the Movement One of the greatest benefits of push-ups (and strength

training in general) is that of injury prevention. Nothing

aids the skeletal structure more than strengthening the

muscles and connective tissue around a specific area.

This strengthening naturally occurs through regular

training. From an aerobic standpoint, performing

moderate to high sets of push-ups will provide an

effective cardio workout, too. As an additional benefit,

Downward-facing dog Upward-facing dog

17What Is a Push-uP?

bone density is also

improved, which vastly

decreases the potential risk

of injury in the specific body

areas.

Push-ups are often

considered difficult

because the core stabilizer

muscles of the hips and

shoulders must be used to

balance the body. Push-

ups use all the muscles

that make up the shoulder

girdle and strengthen the smaller stabilizer muscles

of the shoulder. The shoulder is the most mobile joint

in the human body and is responsible for daily actions

such as lifting, pushing and pulling. Push-ups help to

develop strength and flexibility for the wide range of

motion required in the arms and hands. This strength and

flexibility is especially important because the shoulder is

extremely unstable and far more prone to dislocation and

injury than other joints.

A number of other muscles are involved in a push-up:

Pectorals The pectoralis major (commonly

referred to as “pecs”) is the fan-shaped muscle at the

top-front area of the chest. Impressive chest develop-

ment is usually the result of having well-defined pectoral

muscles. The pectoralis major is responsible for three

major actions—medially rotating the humerus (as in arm

wrestling), flexing the humerus (as in lifting or throwing)

and adducting the humerus (as in raising your arms to the

sides of your body).

trIcePs The triceps brachii (commonly referred to

as “triceps”), the large muscle located on the back of the

upper arm, is responsible for the action of straightening

the arm. The triceps muscle makes up approximately 60

percent of the upper

arm’s muscle mass.

Note: For increased

triceps development,

perform push-ups with

a narrow hand position

(pages 80, 84).

deltoIds The

deltoid muscle is

responsible for the

much-coveted curved

contour of the shoulder

and is made up of three

sections: front, side

and rear. Push-ups, although not a major contributor to

deltoid development, are still an ancillary benefit to this

muscle. The deltoid muscles take part in all movements of

the upper arm, including lifting and rotating.


serratus anterIor

The serratus anterior muscle

originates on the surface of

the upper ribs at the side of the

chest and is largely responsible

for the protraction of the

shoulder blade. Traditional push-

ups help to develop the serratus

anterior, which is occasionally

called the “boxer’s muscle.”

abs The rectus abdominis

muscle (commonly referred to

as “abs”) is the large, straight

muscle at the front of the

abdomen that supports the muscles of the spine. When

performing push-ups, the lower back muscles contract

to stabilize your body; this has a secondary benefit of

stretching the abdominal muscles and developing core

strength.

Glutes The gluteus maximus (commonly referred to

as “glutes”) is the coarse muscle that makes up a large

portion of the buttocks area and is largely responsible for

maintaining the trunk in the erect posture.

bIcePs The biceps brachii (commonly referred to as

“biceps”), the muscle located on the front of the upper

arm, is responsible for forearm rotation and elbow flexion.

However, biceps are not developed to any significant

degree while performing traditional push-ups.

In a nutshell, push-ups give you more strength to

carry out the activities you do every day. lifting, carrying,

moving, cleaning, gardening—these daily chores will all

be so much easier to do as you work your way through the

7 Weeks to 100 Push-Ups challenge.

19What Is a Push-uP?

Push-ups are functional, multi-joint, multi-muscle movements that mimic the actions and movements we perform on an everyday basis. If you’re already following a structured strength-training plan, you may question why you need to begin the seven-week push-ups challenge at all . Well, not only will your upper body see a marked increase in strength, you’l l see big improvements in core stabil it y and receive noticeable aerobic benefits, too. Quite simply, if you’re looking for extra strength and stabil it y and the abil it y to target specific muscle areas, push-ups are for you.

Why Push-Ups?

20

Push-ups in the MilitaryPush-ups are an integral part of military physical fitness

and many military systems around the world train daily

with the classic exercise. Most branches of the U.S.

military service, including the Army, Air Force, Marines

and Navy, require push-ups on their physical fitness

standards test.

There is arguably no better test of upper body

strength than the ability to perform push-ups, and this is

probably the reason why Special Operations forces take

u .s . ar my stan dar d s*

Push-ups malE

Age Group 17–22 22–26 27–31 32–36 37–41 42–46 47–51 52–56 57–61 62+

Maximum 100% 71 75 77 75 73 66 59 56 54 50

Minimum 60% 42 40 39 36 34 31 25 20 18 16

Push-ups FEmalE

Age Group 17–22 22–26 27–31 32–36 37–41 42–46 47–51 52–56 57–61 62+

Maximum 100% 42 46 50 45 40 37 34 31 28 25

Minimum 60% 19 17 17 15 14 12 10 9 8 7

*performed within a two-minute period

21Why Push-uPs?

pride in performing advanced versions of the push-up

to test their bodies. As an example, the tables on page

21 detail current U.S. Army standards for the number of

push-ups performed within a two-minute period. How

well do you stack up?

Push-ups in Sports and FilmA number of athletes in modern history have credited

their phenomenal strength and success to the humble

push-up. The great NFl player Herschel Walker, for one,

never lifted weights and claimed push-ups were his

only muscle-building exercise. Walker went on to win a

Heisman Trophy and gained more than 13,000 yards in

two professional football leagues. In 2006, Walker stated

in a phone interview that he still performs 2,500 sit-ups

and 1,500 push-ups every morning—a strict routine he

has followed each day since high school. Boston red

Sox outfielder Ted Williams performed 50 to 100 fingertip

push-ups every day.

Wrestling was once a royal national sport in India.

Wrestlers born into the dying art of Kusti would rise

daily at 5:30 a.m. to perform thousands of Hindu-style

push-ups and squats, resulting in incredible amounts

of strength and endurance. The Great Gama, billed as

the most successful Pehlwani wrestler in history, would

perform upwards of 2,000 Hindu-style push-ups in a single

workout. To this date he is the only wrestler in history to

remain undefeated his whole life, with a career spanning

more than 50 years.

Push-ups are a staple exercise for champion boxers

around the world. Boxing legends like rocky Marciano,

Muhammad Ali and George Foreman all did push-ups by

the hundreds. In addition, Bruce lee, a legendary Chinese

martial artist, placed heavy emphasis on his arms and

chest and attributed much of his upper body strength

to countless sets of push-ups. lee is also famous for

performing repetitions of two-finger push-ups using

the thumb and index finger at the 1964 long Beach

International Karate Championships.

Bodybuilders, too, acknowledge the benefits of push-

ups. On several occasions, 1970s champion bodybuilder

Bill Pettis, famous for his 23¼” arms, would perform


entire workouts consisting of 3,000 or more

push-ups. The workouts would take at least

five hours to complete. George eiferman,

a 1940s classic bodybuilder famous for his

chest development, was well known for a

grueling push-up workout in which he’d

place both hands on raised benches to

maximize the distance he could lower his

torso. It’s no coincidence his impressive

chest development would rival many

modern-day bodybuilders.

Hollywood has been known to utilize

the push-up when creating enviable

physiques. For the movie G.I. Jane, actress

Demi Moore followed a grueling Navy Seal

training program made up of obstacle-course

training, running, swimming and, of course,

hundreds of push-ups. Moore is probably best

remembered in G.I. Jane for her one-armed

push-ups.

Actor Clint eastwood would work out

strenuously every day. Allegedly, when he

was at the peak of his fitness, he would

perform an impressive 1,000 push-ups a day.

a Push-uP PhEnOmGreat Britain’s Paddy Doyle has held several records in the Guinness Book of World Records since 1987. On May 28, 1987, he did 4,100 push-ups with a 50-pound plate weight on his back. On February 12, 1990, he pumped out 2,521 one-arm push-ups in one hour; he would later do 8,794 one-arm push-ups in five hours on February 12, 1996. He managed 1,500,230 push-ups over the course of one year (October 1988–89). On November 8, 2007, he performed 1,940 push-ups using the back of his hands in one hour.

23Why Push-uPs?

To help you gain the most from the 7 Weeks to 100 Push-Ups program, I’ve assembled a list of answers to the 20 most commonly asked questions, covering topics such as correct form, workout frequency, weight loss, rest/recovery and more. You’ll also find suggestions for supplemental exercises, what changes to expect while following the plan and what to do if you struggle with “traditional” push-ups.

Frequently Asked Questions

24

1 can I do push-ups every day instead of

following the three-day-a-week plan?

No. It is very important to allow your body time to recover

from the intense daily workouts. Muscle tissue is broken

down during exercise but will rebuild itself during periods

of rest and recovery. Working the muscles on consecutive

days will hamper the rebuilding process and limit your

progress. remember, the body needs 48 hours to recover

and adapt to the stress of strength training.

2 I’ve reached a plateau and can’t do any more

push-ups? What happened?

After making impressive strength gains early on in the

program, occasionally your body will take a while to

“catch up.” Stick with the plan, trust in the numbers and

you’ll soon be on your way to doing 100 push-ups. Also,

ensure you breathe correctly during the workout. Holding

your breath inhibits your ability to perform “good-form”

push-ups and should be avoided.

3 My wrists hurt doing the push-ups.

What should I do?

Try closing your hands and making a fist to perform the

push-ups. This way your body weight ends up on your

knuckles instead of your palms, thus avoiding the wrist

extension motion. Please be sure to do this type of push-

up on a padded mat, plush carpet or, even better, a folded

towel.

4 should my chest touch the floor on the down

phase of the push-up?

Good form should put your chest within an inch or two

of the floor. There is no specific need to touch the floor

with your chest, but aim to form a 90-degree angle at your

elbow joint.

5 how fast should I do the push-ups?

Push-ups should be performed in a slow, deliberate

manner. rather than bouncing up and down, it’s

important to maintain full control as you lower and raise

your body. As a rough guide, each phase—both up and

down—of a single push-up should take a couple

of seconds.

6 What is the correct method for breathing during

push-ups?

It’s important to breathe in during the descent and

breathe out on the ascent. Make sure you don’t hold your

breath and make every effort to breathe rhythmically

throughout the exercise.

7 What is the correct head position?

your head should be held in a neutral position—

that is, not looking forward, up or down at your navel.

Traditional army push-ups have you looking forward, but

in my opinion this puts too much strain on your

neck muscles.

25Frequently asked questIons

8 can I pause between push-ups if I begin to tire?

Pausing for a short period of time to regain your

composure is allowed, but make sure you rest in the “up”

position. Do not lock your elbows, raise your butt or allow

your elbows to rest on the ground for assistance.

9 I’m unable to do one single traditional-style

push-up. What can I do?

Begin with the preliminary program (see page 129). Here

you’ll find push-up variations to suit everyone’s current

fitness level.

10 Will I lose weight if I follow the 7 Weeks to

100 Push-ups plan?

Push-ups alone will burn some calories and do help

increase muscle mass to some degree, which in turn

takes more calories to maintain. However, push-ups by

themselves are not the best way to lose weight—you

really need to add an effective cardio training program

to any type of strength-training plan if your main goal is

weight loss.

11 My son/daughter is keen to take the chall-

enge. Is the program safe for teenagers?

Absolutely! Actually, teenagers are very receptive to

strength training and will make excellent progress by

following the plan. However, please make sure your son/

daughter is in good health and, if there are any doubts

regarding their fitness, please seek medical advice before

starting the challenge.

12 My arms tremble after I’ve completed my

push-ups. Is this normal?

yes. The “trembling” sensation in your arms is a sign of

lactic acid build-up in your muscles—a sure sign of a

strenuous workout. Stretching post-workout will help

flush the lactic acid from your system and return the

arms to their normal state. I’ve provided a number of

stretches toward the rear of the book (see page 122).

13 What changes can I expect if I follow the plan?

As you work your way through the seven-week

plan, you’ll notice a dramatic increase in upper body

strength. In addition to the strength gains, you can expect

to see muscular development in your chest, shoulders and

arms, although this usually takes a few weeks longer as

the body works to synthesize the proteins that are used in

muscle contractions.

14 can I use push-up bars?

People with weak wrists have reported some

success using push-up bars instead of the traditional

flat-palm-on-the-floor technique. However, with the extra

height of the bars, there is a risk of lowering your chest too

far and damaging connective tissues. The angle of your

elbow joint should not become smaller than 45 degrees.

15 I’m still sore from a previous workout.

should I continue with the plan?

This is where you need to listen to your body. Is the pain

general fatigue from the effort of a workout or did you do


too much and cause damage to a muscle? If there’s any

doubt as to your ability to continue with the plan, stop

immediately, take some time off and seek medical advice.

16 can I do other upper body workouts on the

same day as my push-ups?

It is fine to supplement your existing strength-training

program with the 100 Push-Ups plan (or vice versa), but

expect your performance to be slightly below par. Aim

to rest a little between workouts, otherwise you may risk

injuring a muscle or worse. A thorough warm-up and

post-workout stretching regime is recommended.

17 the program states “rest 60 seconds

between sets.” What do I do while

I’m resting?

It’s completely up to you! Stand up, stretch, walk around, sip

water, shake out your arms and shoulders. Just make sure

you’re ready to start again when the rest period is over.

18 My elbows hurt when I do the push-ups.

What am I doing wrong?

Many people make the mistake of locking their elbows

on the “up” phase of the push-up, which is considered to

be very bad technique. At the top of the movement the

arms should be almost straight, but be careful not to lock

or snap them in place. Also, be sure to keep your elbows

close to your body and are not splayed out past your hands.

If your form is good, you should feel a contraction in your

triceps muscle. See page 37 for perfect push-up form.

19 When’s the best time of day to do the

program?

The best time of day to work out is very much a personal

preference. Some people report they have the most

energy first thing in the morning just after they wake up.

Others, like me, prefer to work out in the late afternoon or

evening. your schedule may not allow you to exercise until

last thing at night, but one great thing about push-ups

is that they can be performed almost anywhere and at

any time! Just make sure you allow enough time to warm

up sufficiently and prepare your mind and body for the

challenging workout ahead of you.

2 0 I tend to lose focus during workouts.

how can I make push-ups more exciting?

Consider working out with a partner or, even better, in

a group environment. For many people, workouts are

definitely more fun when you’re among friends, family or

work colleagues and there is also the benefit of increased

motivation and desire to do well. Another idea could be

to perform push-ups to your favorite tunes. Some people

prefer fast-tempo, upbeat music, while others prefer more

relaxing, ambient music. Find a genre that works for you

and have fun.

27Frequently asked questIons

There’s an old saying that “the proof of the pudding is in the eating,” which basically means to fully test something you need to experience it. Don’t just take my word for it. The following testimonials are genuine proof that with solid commitment, a positive mental attitude and a modicum of self-discipline, the 7 Weeks to 100 Push-Ups program, if followed correctly, actually works.

Testimonials

28

I ran into the 100 Push-Ups program and find it super

great. I teach physical fitness at a small college and will

use it to motivate my students. I also teach youth fitness

and the kids find the challenge to be the best I’ve given

them. especially with the kids, this program is really nice.

~Joe Coti

Physical Education, Southwestern Michigan College

Greetings from Mexico!

Thank you for the program, I find it easy and

encouraging—but at the right measure! Not as easy as

it looks and not as hard as to put off newcomers to the

exercise. I completed the plan today and just wanted you

to know how much good you have done! I am 47 and had

done no push-ups for around 20 years—my initial test was

15, but after following the plan religiously I today hit the

magic 100 (103, actually). I will be continuing to do push-

ups for fitness and strength; thanks for the inspiration.

~Steve Giles

I had my doubts even after week five, but when the time

came to try the 100, I was able to do 105. The plan helped

a lot with core strength and stability. Thanks for putting it

out there!

~Cassie

Thank you for creating this program. Today, my 40th

birthday, I achieved a goal I set 100 days ago: I did 100

push-ups! Actually, I did 101. I owe it to your excellent

program. The first day I tried it, I could only do three

push-ups. you’ve done a wonderful thing in creating this

program. Thank you!

~Beverly Army Williams

I just wish this program had existed before I went off to

basic training when I was in college. That would have

been really helpful! The fact that I’m stronger now than I

was in my 20s is astounding to me. Thanks again!

~Debbie Abrams

I tasted the success of 100 push-ups! I loved the

challenge. The program framed my core beautifully and,

because of that, has increased my performance as a

runner. The future plan is to keep up the high number of

push-ups in my cross-training routine.

~Holly Wert

On September 13, 1987, Paul Lynch of Great

Britain performed 32,573 push-ups in 24 hours;

his record was beat by Charles Servizio of the

U.S., who completed 46,001 on April 24-25, 1993.

Lynch later went on to finish 126 one-finger

push-ups on April 21, 1992.

29testIMonIals

I’ve always been one of those “lower body strength”

type guys (soccer player, sprinter, can leg press about

eight times as much as I can bench press) and it’s high

time I found a program to get my top half in shape. your

program seems really well-suited to cater to anyone’s

initial fitness level. Kudos on the great work!

~Dave Carlisle

I had to do 550 push-ups during the course of a two-hour

red belt test for martial arts, and without your program I

would have failed!!!

~Nancy Milstone

I just started week three of the 100 Push-Ups program

and I just can’t believe that I am doing it. I am a 33-year-

old man, but I have been sick all of my adult life with

Crohn’s Disease. During the sickness I was weak, thin

and frail. With your program and my new healthy habits,

my body is becoming…umm…muscular and toned. It is

crazy. I was deathly sick four months ago and now….

Anyway, I appreciate the time that you spent on this

program. exercise always seemed too hard to get into.

Where does a beginner start? Well, 100 Push-Ups is a

good answer to that question!

~Daniel Berman

Steve, I just completed the final test. The program really

works!

~Trail McFarland

I’m a 49-year-old mother of three elementary-school-age

kids, working full time who has been mourning my loss

of fitness (used to swim and cycle hours/week). It was so

nice to find something I could do at home when I had a

chance without buying lots of equipment or staring at a

home fitness DVD. I did push-ups from the knees because

the arthritis in my MTP’s makes them too painful from

the toes. I started in mid-September and am now up to

eight sets totaling 200 push-ups, with a final set of 100

push-ups for a grand total of 300 push-ups, three times/

week. Thanks!

~Jan Baker

I did my 100 attempt this morning and managed a very

tough 102!!!!!! I am just so happy. I cannot believe I can

do over 100 push-ups in one go! Not bad for a slightly

overweight 42-year-old! :-) Thank you so much for the

amazing program.

~Dickie Armour

Thanks for an inspiring program to help promote fitness.

My wife and I have been trying to get in better shape and

I’ve chosen this as my next area of improvement. Thanks

for the inspiration!

~Grant Gardner

My name is Season Gilbert. I am a runner and don’t really

work a lot on my upper body strength so I thought this

would be a great idea to get stronger. Never in a million

years did I think that I would be able to do 100 push-ups...


and there were a few training days that I didn’t think I

was going to make it through. But I stuck with it and am

happy to say that today, in my seventh week, I did 100

consecutive push-ups! It wasn’t easy, but I did it! We

have now three other co-workers trying to complete the

program, so thanks for the challenge!

~Season Gilbert

Took your challenge, and went from 53 to 104 during the

six weeks. Thanks for the program—it did magic for my

upper arms. ;)

~Rune Pedersen

I would like to thank you for the program. It has helped me

become a lot stronger, and I am happy to say 100 push-

ups is easy! eh, it’s not really that easy, but from the 40 I

could do before I started the program, 100 is really a lot!

~Curtis Sun

I’d just like to say that 100 Push-Ups is pretty amazing.

Great routine that you cooked up. Very tough, but very

do-able.

~John Cool

My son and I are doing the challenge together—he’s

trying hard to beat the old man but I’m keeping pace.

Thanks for introducing this to us!

~J Faga & Son

There are six of us who are doing the 100 push-up

challenge at work, and it’s exciting! Amazing to see the

progress we’ve made so far. Four of us are on week 5, and

the other two are on week 3. :)

~Doug Adams

Just another person wanting to say thanks for the push!

I started getting overweight since hitting 30 and now

at 40 I definitely need to do something. The thing about

exercise is, although you know you need to do it, it’s

the getting started that’s difficult—that’s where your

program really helps. Despite a little break, I am noticing

a big improvement already, despite starting as one of the

un-fittest people. Anyway, thanks for the simple, easy-to-

follow program!

~Tris

lOVe IT!!! Helping me get back to being as fit as I was in

the Army!

~Joe Stern

Thanks so much for your challenge! This was a fantastic

program and people comment all the time about how

muscular my arms look, thanks to your push-ups.

~Sagan Morrow

31testIMonIals

The plans in this book are suitable for all abil it ies, but before you commit to the challenge of the 7 Weeks to 100 Push-Ups program, check in with your doctor, especially if it has been some time since you last undertook any kind of strength training. Find out what limitations you have, if any. The last thing you want is an injury that prevents you from reaching your goal.

Before You Begin

32

Once you’ve been given the all-clear, it’s important to

determine the correct level to start at. Take the initial test

on page 36, and then make sure you follow the program

that is designed for your current fitness level.

No special equipment is required to perform push-

ups. Just make sure that the area in which you exercise

is spacious and well-ventilated. you’ll also want to wear

clothing that is comfortable and not too restrictive. Begin

every workout in a well-hydrated state. Drink during the

warm-up and sip from a water bottle during rest intervals

if required. If you find it difficult to motivate yourself to

work out, why not recruit a few friends or family members

to take the challenge with you?

Injury PreventionIt’s safe to say that nothing is more frustrating when

you’re training hard than encountering an injury. If you

have any doubt as to your current ability to perform the

7 Weeks to 100 Push-Ups program, please consult with

your doctor or trained medical professional. A pre-

existing injury may be aggravated if you dive into the

initial test and begin the program without allowing

enough time to heal properly. It is far more sensible to

take a couple of recovery weeks now than to risk further

injury and be sidelined for months.

As simple as this may sound, a good rule of thumb is

to listen to your body. Nine times out of ten, you’ll know if

you’re fit enough to start an intensive training program.

Take heed of any warning signals Mother Nature throws

your way.

As you work your way through the seven-week plan,

expect to experience mild muscle soreness and fatigue,

especially in the early stages of the program. It’s very

important to get in tune with your body and quickly learn

the difference between “good pain” and “bad pain.”

Good pain can be the feeling of being “pumped” as your

muscles fill with blood during exercise, or it can be the

mild feeling of fatigue as the lactic acid burn sets in.

recognize these sensations and learn to thrive on them.

Bad pain, on the other hand, is any sharp pain or spasm,

or pain that moves quickly into the shoulders, arms or

hands—these are definite warning signs. DO NOT push

33beFore you beGIn

through bad pain. Stop immediately, take time off and

seek medical advice from a doctor. It’s much better to be

safe than sorry!

Know when to push through any discomfort and

know when to back off. Put your ego aside, take things

slowly and be ready and able to perform the next workout.

Don’t risk being sidelined for weeks with an easily

avoided injury. Common problem areas include the wrists,

shoulders and elbows.

It is critical that you allow your body time to recover

from these intense daily workouts. Muscle tissue is

broken down during exercise and uses periods of rest

and recovery to rebuild itself. Working the muscles on

consecutive days will hamper the rebuilding process

and limit your progress. remember, the body needs 48

hours to recover and adapt to the stress of strength

training. In addition, keep in mind that most injuries can

be prevented by performing a thorough warm-up prior

to exercise and a comprehensive stretching routine after

your workout.

Warming up and StretchingA thorough warm-up is crucial to the success of your

workout. For a variety of reasons, many people are

tempted to rush right into the first set of push-ups, but

please heed my advice and take the necessary time to

raise your body temperature, heart and breathing rates. A

proper warm-up mobilizes the joints and alerts the nerve-

to-muscle pathways to prime your body for the activity it’s

about to undertake. essentially, a warm-up gets the blood

In September 1995, Renata Hamplová (female) of the former

Czechoslovakia performed 190 push-ups in three minutes. She also

eked out 426 push-ups in ten minutes.


flowing to the muscle groups you are about to stress. My

suggested warm-up (see page 110) only takes around 10

minutes, and is broken down into the following stages:

Gentle MobIlIty easy movements that get

your joints moving freely.

Pulse raIser Gentle, progressive, aerobic

activity that starts the process of raising your

heart rate.

sPecIFIc MobIlIty Dynamic, exercise-

specific movements that aid joint mobility.

FInal Pulse raIser The last stage of

preparing your heart rate and body temperature

for exercise.

After each workout, remember to take time to stretch.

This will lessen the chance of an injury and prepare

your body for the next workout. Stretching immediately

post-exercise when your muscles are still warm will

yield the best results, including

the greatest gains in flexibility.

In addition, the muscles and

connective tissues are more

likely to respond favorably at

this time and there is less chance of a muscle strain. Key

stretches can be found on pages 122–28.

August 30, 1998: Roy Berger of Canada

performed 3,416 push-ups in one hour.

35beFore you beGIn

We’re finally getting close to starting the program, but first you’l l need to perform a baseline test. The initial test is a great indicator of your current fitness level and will determine which plan to follow. Remember to always warm up before any exercise. Warming up reduces the risk of injury and prepares your muscles to do a push-up. You can actually lift/push/pull more if you go through a proper warm-up routine, as compared to diving straight into the exercises. A suggested warm-up routine can be found on page 110. Once you’ve warmed up, move on to the test.

Initial test

36

To begin, assume a prone position on the floor or other

rigid surface that’s able to support your body weight.

Place your feet side by side with your toes curled towards

your head so that the balls of your feet touch the ground.

Place your hands on the floor approximately shoulder-

width apart. Slightly wider than shoulder width is fine,

too—whichever feels more comfortable. Make sure

your elbows don’t flare out past your hands. Maintain a

straight line from your shoulders to your feet by keeping

your abs tight. Do not raise your butt in the air or allow

your back to sag to the ground.

First, breathe in as you lower your torso to the ground,

stopping when your elbows form a 90-degree angle and

your chest is an inch or two from the ground. Keep your

elbows close to your body for more resistance and keep

your head facing forward. Try to keep the tip of your nose

pointed directly ahead.

Starting position for the initial push-up test.

Stop when your elbows form a 90-degree angle and your chest is an inch or two from the ground.

Maintain a straight line from your shoulders to your feet by keeping your abs tight.

37beFore you beGIn

Next, breathe out as you push yourself up using your

arms. Think of raising yourself by attempting to push

the ground away from you. The power for the push will

predominantly come from your shoulders and chest.

you should also feel a contraction in your triceps (the

muscle on the back of your upper arm). Continue the push

until your arms are almost in a straight, but not locked,

position.

repeat the raising and lowering action of the

exercise until you reach your maximum. Make sure you

breathe in during the lowering phase and exhale on the

raising phase. Holding your breath is to be avoided at all

costs as this will impair your ability to exercise and will

probably cause dizziness and even blackouts. Also, do not

continue past the pain barrier at this early stage in the

program. No injuries, please!

Once you’ve done your maximum number of push-

ups, the initial test is over. Hopefully you surprised

yourself with how many push-ups you could perform.

If you didn’t do as well as expected, don’t worry—that’s

why you’re following this program in the first place, right?

Hopefully you’re still keen to start the seven-week

program. Use the following guidelines to determine which

plan you will be following:

0 begin with the Preliminary Program (page 129)

1–3 follow the Beginner 1 plan (page 44)

4–6 follow the Beginner 2 plan (page 49)

7–12 follow the Intermediate 1 plan (page 54)

13–20 follow the Intermediate 2 plan (page 58)

21–25 follow the Advanced 1 plan (page 62)

26+ follow the Advanced 2 plan (page 66)

To find out how you compare with other people of

your gender and age, take a look at the test-result charts

(page 39). The results don’t really have any bearing on the

seven-week plan, but they’re useful to see how you stack

up against friends, coworkers and family members.

Push yourself up using your shoulders, chest and triceps.


MENUnder 30 30-39 40-49 50-59 60 and

over

Excel lent 51+ 47+ 40+ 33+ 28+

Very good 41–50 37–46 31–39 25–32 21–27

Good 31–40 27–36 22–30 17–24 13–20

Average 21–30 17–26 13–21 9–16 5–12

Poor 0–20 0–16 0–12 0–8 0–4

WOMENUnder 30 30-39 40-49 50-59 60 and

over

Excel lent 41+ 38+ 31+ 21+ 16+

Very good 31–40 28–37 23–30 16–20 11–15

Good 21–30 19–27 15–22 11–15 6–10

Average 11–20 9–18 7–14 5–10 3–5

Poor 0–10 0–8 0–6 0–4 0–2

39beFore you beGIn

P a r t 2 : t h E P r O g r a m s

41

Each of the 100 Push-Ups programs are based on a three-day-a-week schedule. I would strongly recommend performing the exercises as a Monday–Wednesday–Friday routine, which tends to suit the majority of people embarking on a new workout regimen. However, the programs are flexible enough to be performed on any three days within a given seven-day period, leaving you free to choose your own personal start day. To help you chart your progress, I’ve provided a push-up log on pages 138–39. If more than one person will be using this book, or if you anticipate trying out other push-up styles, make copies of the charts first.

The 100 Push-Ups Programs

43

Beginner 1Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Monday Warm up 1 2 1 1 2+ — — — Stretch

Tuesday Rest

Wednesday Warm up 2 3 1 2 3+ — — — Stretch

Thursday Rest

Fr iday Warm up 3 4 3 3 4+ — — — Stretch

Saturday Rest

Sunday Rest

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8


Tuesday Rest


Thursday Rest


Saturday Rest

Sunday Rest

Rest 60 seconds between each Set ( longer i f requ i red)

Remember to warm up and s t retch ! See pages 110–28

Note: Rest and recovery are vital to the success of the programs and should be included as prescribed on the schedules.

44 7 Weeks to 100 Push-uPs44 7 Weeks to 100 Push-uPs



Tuesday Rest


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45100 Push-uPs ProGraM: beGInner 1 45100 Push-uPs ProGraM: beGInner 1



Tuesday Rest

Wednesday Warm up 6 6 10 10 6 6 20+ — Stretch

Thursday Rest

Fr iday Warm up 7 7 12 12 6 6 24+ — Stretch

Saturday Rest

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Tuesday Rest

Wednesday Warm up 6 6 10 10 7 7 7 28+ Stretch

Thursday Rest

Fr iday Warm up 8 8 12 12 8 8 8 30+ Stretch

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Monday Warm up 6 8 6 6 9+ — Stretch

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Intermediate 1Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8


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55100 Push-uPs ProGraM: InterMedIate 1 55100 Push-uPs ProGraM: InterMedIate 1



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Advanced 1Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8


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63100 Push-uPs ProGraM: advanced 1 63100 Push-uPs ProGraM: advanced 1



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MaintenanceSo you’ve successfully completed 100 consecutive push-ups, and naturally you’re feeling pretty pleased with yourself. Nothing wrong with that; you’ve worked very hard to achieve the goal! I would also hazard a guess that you have noticed some pretty significant changes to your body—your chest will be more defined, shoulders broader and arms toned and hard. Your abdominal muscles should be firmer, your posture more upright and your energy level higher.

70

The amazing thing is that you’re just getting started.

Think about what you’ll be able to accomplish with

regular, long-term exercise if you can achieve so much

in as little as seven weeks of doing push-ups.

Some people will be happy to have conquered the

challenge and be content to find some other program

to follow. This is completely fine, as variety of exercise

will keep individuals motivated for longer periods. Why

not look around for a basic weight-training plan or a new

aerobic activity to try out? Train for your first 5k, take up

yoga or join a local swimming club. The possibilities are

endless, but hopefully you now have the confidence and

base fitness to tackle almost anything.

Others, not content with doing 100 push-ups, will

strive to reach 150, 200 or even more. For you people, I

recommend restarting one of the main training plans and

following along as you did the first time around. The only

difference should be to increase the maximum set at the

end of each workout. Not only will this help to maintain

your current fitness level, but it will maximize your

strength gains and take you to new limits. The sky is the

limit if you keep challenging yourself!

Finally, if you’re looking for more variety and are

keen to hone in on your muscle development, Part Three

of the book contains a wide selection of advanced

push-up variations that will really provide a challenge.

For example, choose wide push-ups to target chest

development or one-armed push-ups to develop strong

forearms and chiseled triceps.

The main thing is to keep exercise fun and change up

the routine every couple of months. Typically, after six to

eight weeks, your body will have made all the adaptations

it is going to make from that particular plan. you’ll need

to “shock the system” to keep making improvements and

strength gains. Also, it would be wise to take a week or

so of complete rest every two to three months—there’s

nothing like a short break to recharge yourself both

mentally and physically.

Good luck!

71MaIntenance

P a r t 3 : b E y O n d 1 0 0 P u s h - u P s

73

Once you have successfully completed 100 consecutive push-ups, either during the initial test (yes, it has been done!) or after following one of the six progressive training programs, you may have caught the push-ups bug and feel inclined to challenge yourself further. If you do fancy a litt le variety, there are many more challenging push-up exercises that will provide you with a more intense workout and target different parts of the body.

Challenging Yourself

On July 25, 2000, Sergeant Paul Dean of

the Royal Marines achieved a record 116

push-ups in one minute at the Marine

Training Base in Lympstone, U.K. That

same year on October 26, Yvan de Weber

of Switzerland did 93 one-arm push-ups

in one minute. De Weber’s record was

beat by Jeremiah Gould of the U.S. on

November 10, 2007, with a whopping 135

one-arm push-ups in one minute.

75

Of course, you may simply just wish to maintain your

newfound strength and fitness, in which case this section

of the book is not really applicable to you. Just in case

you missed it, a basic maintenance routine is outlined on

page 70.

Step-by-step instructions for some of the most

popular challenging push-up variations are detailed on

the following pages. Take some time to read through the

instructions and study the diagrams to discover which

areas of the body the specific exercise will target.

Once you’ve found one you like the sound of, consider

performing an initial test as per page 36 before starting

one of the six progressive training programs—Beginner

1 or 2, Intermediate 1 or 2, Advanced 1 or 2. Unlike the

traditional push-up, you’ll need some basic equipment to

perform a few of these more challenging moves, including

a stability/yoga ball, a medicine ball, a stool/low chair and

a BOSU.

There really is no limit to the strength and stability

gains you can make by performing regular push-ups and,

as with most forms of exercise, consistency is the key

to success. If you’re a little bored with the traditional

push-up, however, these challenging moves will help keep

workouts interesting and definitely make it easier to stay

motivated.


77challenGInG yourselF

startInG PosItIon:

Assume standard push-up position

but place your hands on the floor

about 6 to 9 inches wider than

shoulder-width apart. Make sure

your elbows don’t flare out past

your hands. Maintain a straight line

from your shoulders to your feet by

keeping your abs tight. Do not raise

your butt in the air or allow your

back to sag to the ground.

Wide push-upThis variation in hand position changes the focus on the muscles being exercised and puts more emphasis on the chest rather than the arms and shoulders.


1 Breathe in as you lower your torso to the ground,

stopping when your elbows form a 90-degree angle

and your chest is an inch or two from the ground.

2 Breathe out as you push yourself up using

your arms. Think of raising yourself by

attempting to push the ground away from you.

The power for the push will predominantly

come from your shoulders and chest.


Narrow push-upThis variation in hand position concentrates on the triceps more than the chest and shoulders.

startInG PosItIon: Assume standard push-up position but place your hands directly

under your chest, a couple of inches away from each other. To help with balance, consider spreading

your legs slightly.


1 Breathe in as you lower your torso to the ground, stopping when your elbows

form a 90-degree angle and your chest is an inch or two from your hands. Keep

your elbows close to your body.





come from your triceps, shoulders and chest.


Fingertip push-upThis variation strengthens the chest, wrists and forearms.

startInG PosItIon: Assume standard push-up position but make a

“bear claw” with your hands so that only your fingertips are in contact with the

ground. your hands should be slightly wider than shoulder-width apart.


1 Breathe in as you lower your torso to the ground until your

chest is an inch or two from the ground. Keep your elbows

close to your body.







Diamond push-upMuch like the narrow push-up, this variation in hand position will concentrate on the triceps more than the chest and shoulders.

startInG PosItIon:

Assume standard push-up

position but place your hands

close enough together to form

a diamond shape with your

index fingers and thumbs.


1 Breathe in as you lower your torso to the ground until your chest is as close to

the diamond as possible. Keep your elbows close to your body.

2 Breathe out as you push

yourself up using your arms.


Knuckle push-upA surprising number of people experience wrist discomfort as they perform regular push-ups, but by closing your hands and making fists, your body weight ends up on your knuckles instead of your palms, thus avoiding the wrist extension motion.

startInG PosItIon: Assume standard push-up

position but place the knuckles of your fists (instead of your

palms) on the floor perpendicular to the body.

Note: Please be sure to do this type of push-up on a padded mat, plush carpet or, even better, a folded towel.


1 Breathe in as you lower your torso to the ground, stopping when your

elbows form a 90-degree angle and your chest is an inch or two from

your hands. Keep your elbows close to your body.

2 Breathe out as you push

yourself up using your arms.

Think of raising yourself by

attempting to push the ground

away from you. The power for the

push will predominantly come

from your shoulders and chest.


Clapping push-upThis explosive plyometric movement further develops the shoulders and chest, with an ancillary benefit to the triceps.

startInG PosItIon: Assume

standard push-up position. To help with

balance, consider spreading your legs slightly.

1 lower your torso to the ground, stopping

when your elbows form a 90-degree angle

and your chest is an inch or two from your

hands.


2 Without pausing, immediately push your body back up as fast

as possible. As your hands leave the ground, rapidly clap them

together and place them back on the ground in starting position.


startInG PosItIon: Assume standard push-up

position, but place one foot on top of the other so only the lower

foot is in contact with the ground.

One-legged push-upThis push-up adds an element of balance, core stability and increased strength requirement to the workout.


1 Breathe in as you lower your torso to the ground, stopping when

your elbows form a 90-degree angle and your chest is an inch or

two from your hands. Keep your elbows close to your body.







One-armed push-upThis variation strengthens the chest, triceps and forearms.


standard push-up position, but place your feet

slightly wider than shoulder-width apart. lift

one hand (your weaker one) and rest it on the

small of your back.

Note: Do not attempt these one-armed push-ups until you are very adept at performing regular push-ups.


1 To maintain balance, turn your torso slightly away from the

pushing arm. Breathe in as you lower your angled torso to the

ground until your chin is a few inches above the floor.

2 Breathe out as you push yourself up from

the floor, keeping your back straight. Stop

just before you lock out your elbow at the top of

the movement.


Hands on stability ball push-upThis push-up activates all upper body and core muscle groups for balance and stabilization.

startInG PosItIon: Kneel behind the ball and place your hands

shoulder-width apart on the sides of the ball. Move your feet back and lean forward

so that your chest is directly over the ball and you are supported on your toes.


1 Breathe in and bend your arms to lower your chest to the ball

until your elbows form a 90-degree angle. Maintain a strong

core and do not allow your hips to relax and drop. Hold for one to

two seconds at the bottom.

2 Breathe out and extend your arms to bring

your upper body back to starting position.


Feet on stability ball push-up This variation strengthens the chest, back and triceps and helps flatten the abdominal muscles.

startInG PosItIon: lie face-down on the ball with your

arms supporting you in push-up position. roll forward until your

pelvis and thighs are off the ball and your feet are positioned on top

of the ball. your hands should be directly beneath your shoulders.


1 Breathe in as you lower yourself by bending your arms until your elbows

form a 90-degree angle. Use your core muscles to stabilize yourself.

2 Pause for one to two seconds at the bottom

before breathing out and using your arms

to push you up to starting position.


Hands on medicine ball push-upThis push-up adds an element of balance, core stability and increased strength requirement to the workout. startInG PosItIon:

Place a medicine ball in

front of you. Assume a prone

position and place your hands

at 3 o’clock and 9 o’clock on

the ball. you may keep your

feet shoulder-width apart for

better balance.


1 Breathe in and bend your

elbows to lower yourself

in a controlled manner.

Maintain a rigid core as your

chest moves towards the top

of the ball.

2 Hold for one to two

seconds before breathing

out, extending your arms and

pushing your body back to

starting position. Focus on

maintaining balance during

both phases.


Elevated feet push-upThis push-up increases the demand on your upper chest and arms.

startInG PosItIon: Assume standard push-up position but place the

balls of both feet on a well-supported stool or low chair.


1 Breathe in as you lower your torso until your chest is

just a fraction of an inch off the floor.

2 Hold for one to two seconds before

breathing out and extending your arms,

pushing your body back to starting position.


BOSU dome push-upThis push-up adds an element of balance, core stability and increased strength requirement to the workout. startInG PosItIon:

Place your hands on the sides

of the BOSU dome and assume

standard push-up position.


1 Breathe in and bend your arms to lower

your body down as far as you can manage—

ideally to within an inch or two of the BOSU.

Maintain a straight line from head to ankle.

2 Breathe out and push back

to starting position using

your chest, upper back and arm

muscles. Maintain balance by

keeping a strong core.


BOSU platform push-upThis push-up adds an element of balance, core stability and increased strength requirement to the workout.

startInG PosItIon: Grasp the handles on

either side of the BOSU platform and assume standard

push-up position.


1 Breathe in and bend your arms to lower

your body down as far as you can manage—

ideally to within an inch or two of the BOSU.

Maintain a straight line from head to ankle.

2 Breathe out and push back

to starting position using

your chest, upper back and arm

muscles. Maintain balance by

keeping a strong core.


Switch push-upThis push-up increases the demand on the shoulders and triceps, and also introduces an aerobic element to the workout.

startInG PosItIon: Assume a standard plank position on your elbows

and toes, with your body in a straight line from head to ankles. Maintain this

position by engaging your core and making sure you don’t allow your hips to sag.

1 Breathe out and push yourself up on your

right hand.


2 Now switch and push up on your left

hand. you should now be in the regular

push-up starting position.

3 lower yourself to your left elbow. 4 lower yourself to your

right elbow.


a P P E n d I x

109

Warming UpTo maximize the gains from any workout, a thorough warm-up is crucial. For this reason it’s important to take the time to raise your body temperature and both your heart and breathing rates. An effective warm-up will also mobilize the joints and alert the nerve-to-muscle pathways to prime your body for the activity it’s about to undertake.

110

Warming up doesn’t have to take a long

time, but it pays to be thorough and spend

a solid 10 minutes or so to prepare for

the push-ups you’re about to undertake.

remember, a thorough warm-up will

improve your subsequent performance and

reduce the risk of injury.

For the sake of simplicity I’ve broken down

the warm-up routine into the following stages:

Gentle MobIlIty easy move-

ments that allow your joints to move freely.

Pulse raIser Gentle, progressive,

aerobic activity that start the process of

raising your heart rate.

sPecIFIc MobIlIty Dynamic,

exercise-specific movements that aid joint

mobility.

FInal Pulse raIser The last

stage of preparing your heart rate and

body temperature for exercise.

111WarMInG uP

Gentle MobilityThe purpose of these gentle movements is to mobilize the joints. Perform each of them while stationary, and try to do each movement 7 or 8 times.

NeckstartInG PosItIon: Sit tall on a bench or sturdy chair.

1 Slide your head directly to the left and then

the right.

2 Next, gently move your head

backward, then drop your

chin to your chest.


3 Next, turn your head to the

left and then the right.

4 Finally, facing forward, rotate your head clockwise. When you return to

the starting point, rotate your head counterclockwise.

113WarMInG uP 113WarMInG uP

Shoulders

1 Shrug your shoulders up to your ears, and

then roll them backward and down.

startInG PosItIon:

Stand tall.


Trunk

1 Position your elbows at your waist with your forearms extending

forward and slowly rotate your torso to the left and right. Make

sure to keep your hips centered.

2 Now drop your hands to your sides and slide

each hand in turn down the outside of your thigh,

bending your trunk to each side alternately.

startInG PosItIon:

Stand with your feet hip-width apart.

115WarMInG uP

Pulse Raiser The aim of the initial pulse raiser is to raise your body temperature and elevate your heart rate. Start by walking briskly in place, gradually building up to a gentle running action over the course of 2 to 4 minutes. Try to maintain good posture and think about your balance at all times. It may help to focus on a spot on the wall in front of you, rather than keep your head in a lowered position.


Specific MobilityThe purpose of these movements is to further mobilize the joints. Perform the following dynamic movements to prepare your upper body for the upcoming push-ups workout.

Arms and shoulders

startInG PosItIon:

Stand tall. 1 Hold your arms out to your sides at

shoulder level. 2 Bring them together and cross

them in front of your body. return to

starting position and repeat 6 to 8 times.

117WarMInG uP

Arm circles

startInG

PosItIon:

Stand tall. 1 extend your right arm straight up past your ear and then

rotate it backward in a large circle. repeat 6 to 8 times, and

then switch arms.


2 rotate your left arm forward 6 to 8 times, followed by the

same exercise with your right arm.

119WarMInG uP

Trunk

startInG PosItIon: Stand

with your feet hip-distance apart and hold

your arms up by your ears.

1 Keeping your hips facing forward,

gently twist your torso to the left,

leading with your arms and allowing your

head to follow your spine.

2 Twist to the opposite side. repeat 6 to

8 times in each direction.


Final Pulse Raiser The aim of the final pulse raiser is to further raise your body temperature and heart rate. Start by running gently in place, gradually picking up the pace over the course of 2 to 4 minutes. Try to maintain good posture and think about your balance at all times. It may help to focus on a spot on the wall in front of you, rather than keep your head in a lowered position.

121WarMInG uP

StretchesStretching can be defined as the process of elongating muscles and connective tissues and is crucial to the success of any exercise regime. The benefits of post-exercise stretching far outweigh those of pre-exercise stretching but, remember, it ’s also very important to warm up thoroughly before performing any form of exercise.

122

Stretching immediately post-

exercise when the muscles

are still warm will yield the

best results. In addition, there

is less chance of injury and

the muscles and connective

tissues are more likely to

respond favorably at this time.

Stretching, for many

people, is the most relaxing

part of a workout and has the

added benefit of returning

your muscles to their resting

length and improving

flexibility over time. Improving

flexibility will increase the

range of movement around

a joint or a group of joints,

which in turn helps to

strengthen the joint as well as

increase the flow of blood into

the muscles around it. In contrast, flexibility will quickly

diminish over time when the connective tissues are not

stretched or exercised.

The practice of stretching after exercise will:

Help your breathing and heart rate gradually return

to their normal states.

Help prepare your muscles for the next exercise

session. The next session could be the next day or in

a few days’ time.

Help remove waste products such as lactic acid

from your muscles, which can build up during

strenuous activity.

Help reduce the risk of muscle strain during exercise.

Help reduce muscle tension and soreness post-exercise.

Help promote development of general body awareness.

To maximize the stretching phase of the workout, ensure

you stretch each major muscle group that you have used

during the push-ups routine. Stretch each of the following

muscle groups for the respective amount of time. repeat

if so desired.

123stretches

Important: Stretching is beneficial but only if performed

correctly. To avoid serious injury, please take note of the

following guidelines:

Perform each stretch slowly and deliberately.

Focus on the muscle you’re trying to stretch and try

to lengthen it.

Hold the stretch for the stated period of time. longer

is not necessarily better.

Breathe normally and relax while holding the stretch.

Don’t stretch past the point of discomfort. Stretching

should not be painful.

Don’t perform “bouncy” stretching. Always hold

and relax.

If a muscle group is tight, stretch it in stages. Stretch

as far as you can, relax it and stretch again.

remember to stretch both sides of the body.

Move slowly out of the stretch before moving on to

the next muscle group.

Stretching with excessive force is likely to add to

muscle damage and delay the recovery process.


NeckStand tall and move your right ear to

your right shoulder, stretching out the

left side of your neck.

To increase the stretch, take your

hand over your head and gently pull

the head further to the side.

Hold for 10–15 seconds, then

swap sides and repeat.

125stretches

Chest Stand tall and clasp your hands together behind your back, palms

pointing upwards.

Gently pull your arms away from your back, keeping your

arms as straight as possible and your shoulders down.

Hold for 10–15 seconds, lower and repeat.

Shoulders Stand tall with your feet hip-distance apart. Take your right arm

across your body, grasping it just above the elbow with the crook

of your left arm. Gently pull your arm into your chest, taking care

not to hunch your shoulders

Hold for 10–15 seconds, then swap sides and repeat.


Back and shouldersStand with your feet hip-width apart and knees slightly bent.

Interlace your fingers together in front of your body. Push away

through your shoulders and upper back, rounding your back into a

C shape.

Hold for 10–15 seconds, relax and repeat.

Backlie face down on the floor and raise yourself up on to your

forearms. Position your elbows directly below your shoulders,

with your forearms extended forward and palms flat and in full

contact with the floor. Press your hipbones into the floor and

allow your back to extend. Be sure to keep your eyes looking

forward—not up or down.

Hold for 10–15 seconds.

127stretches

Forearm and wristStand with your feet hip-width apart and extend both arms out in

front of you. Turn your left hand upward and use your right hand

to gently pull your fingers toward your body. Feel a stretch along

the underside of your arm and wrist.

Hold for 10 seconds, swap arms and repeat.

TricepsStand with your feet hip-width apart and extend your right arm

above your head. Bending the elbow, drop your forearm behind

your head. Gently push the elbow back with your left hand.

Hold for 10–15 seconds, swap arms and repeat.


So you’ve tried the “good-form” push-ups but can only manage one or two before exhaustion sets in. Hey, you may even have struggled to do one single push-up. Don’t be too discouraged—there are several options that will sti l l enable you to follow the 7 Weeks to 100 Push-Ups plan.

Preliminary Program

129

remember, the main aim of the 100 push-ups program is

to improve your strength, fitness and general health. It

really doesn’t matter which style of push-up you perform

as long as you continue to make progress and keep

challenging yourself.

Four-week programPrepare yourself for the 7 Weeks to 100 Push-Ups plan

with this four-week preliminary program, which utilizes

less-challenging yet very effective exercises. exercising

on a Monday, Wednesday and Friday works well and

allows you to use the weekend for rest and recovery

before moving on to the next stage of

the program. Feel free to juggle the plan

around to meet your busy schedule, but

please make sure you rest in between

workout days. you can chart your progress

with the Preliminary Push-Ups log on

page 140.

In Week 1 of the preliminary

program, you’ll be performing “wall” push-

ups—five sets of varying reps, each with

60 seconds of recovery time. Week 2 is

a similar format but you’ll test your new

strength and move up to “table” push-ups.

you’ll step it up once again for Week 3

by performing the more challenging “chair”

push-ups, before finally dispensing with

the props and doing unassisted knee push-

ups during Week 4 .

Once you’ve worked your way through this

preliminary program, you should be ready to tackle the

7 Weeks to 100 Push-Ups plan. However, if you struggled

at all with any of the weeks, I recommend you go back to

repeat the week in question before moving on to the next

week.

Note: Please remember to familiarize yourself with

the exercises, paying close attention to the instructions

and photos on pages 133–37, before starting this four-

week preliminary program.


Preliminary Week 1 - Wall push-upsSet 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Monday Warm up 5 8 5 5 10 — — — Stretch

Tuesday Rest

Wednesday Warm up 6 10 6 6 12 — — — Stretch

Thursday Rest

Fr iday Warm up 7 12 7 7 15 — — — Stretch

Saturday Rest

Sunday Rest

Preliminary Week 2 - Table push-upsSet 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8


Tuesday Rest


Thursday Rest


Saturday Rest

Sunday Rest



131PrelIMInary ProGraM 131PrelIMInary ProGraM

Preliminary Week 3 - Chair push-upsSet 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8


Tuesday Rest


Thursday Rest


Saturday Rest

Sunday Rest

Preliminary Week 4 - Knee push-upsSet 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8


Tuesday Rest


Thursday Rest


Saturday Rest

Sunday Rest




Wall push-upThe “wall” push-up dramatically reduces the pressure on the arms, upper back and abs. The closer you stand to the wall, the easier it is to perform, but remember, it’s still important to be aware of your body alignment as you perform this push-up.


approximately 2 to 2.5 feet away from a

large, empty wall with your arms held at

shoulder height in front of you. Place your

hands on the wall.

1 Keeping your feet firmly fixed to

the ground, lean your body forward

so that your elbows flex and your chest

comes within inches of the wall. Try not to

flare your elbows to the sides.

2 Using your hands, push your body

back into a standing position.

The movement should be smooth and

controlled.

133PrelIMInary ProGraM

Counter/table push-upSlightly more challenging than the wall push-up but still offering several degrees of assistance, the counter or table push-up is a very effective exercise that will target your upper back muscles and engage your triceps.


approximately 2.5 to 3 feet away from a

waist-high countertop or sturdy table.

Keeping your feet firmly on the ground,

hold the front edge of the countertop or

table with your hands, which should be

slightly wider than shoulder-width apart.

1 Slowly lower yourself by flexing your

elbows so that your chest comes

within a few inches of the edge of the

counter or table. Try not to flare your

elbows to the sides.

2 Using your hands, push yourself back

to starting position while focusing on

maintaining a straight body position from

head to ankle. The movement should be

smooth and controlled.

Note: Please be sure the counter or table is stable and secure before you perform the push-ups.


Bench/chair push-upFor the next degree of difficulty, swap the table for a low bench or chair to support your arms while you perform regular push-ups. This type of push-up allows you to really concentrate on the push-up motion—all without the strain of the traditional version.

Note: Please be sure the bench or chair is stable and secure before you perform the push-ups.


approximately 3 to 3.5 feet away from a

low bench or sturdy chair. reach forward

and grab the sides of the chair or front of

the bench, keeping the balls of your feet in

contact with the ground.

1 Slowly lower yourself by flexing your

elbows so that your chest comes

within a few inches of the edge of the chair

or bench. Try not to flare your elbows to

the sides.

2 Using your hands, push yourself back

to starting position while focusing on

maintaining a straight body position from

head to ankle. The movement should be

smooth and controlled.


Knee push-upTo reduce the lifting load by about 50 percent, you can modify the traditional push-up position by doing the exercise on your knees. Keeping a straight line from neck to torso is still important, so please pay attention to correct body alignment as you perform this push-up.

startInG PosItIon: Assume a comfortable kneeling

position on the floor. It may help to place a towel or exercise

mat under your knees for extra comfort. Slowly walk your arms

forward until your hands are directly underneath your shoulders.

1 lower yourself by flexing your elbows so that your chest

comes within a few inches of the floor, making sure your

body is in a straight line from your head to your knees. Try not to

flare your elbows to the sides.

2 raise your body to the starting position by pushing up with

your arms. The movement should be smooth and controlled.


Knee push-up with knucklesIf you find knee push-ups hurt your wrists, you can do them with your knuckles instead. Don’t worry, knuckle push-ups are not just for the hard-core push-up folks! A surprising number of people experience wrist discomfort as they perform “good-form” push-ups, but by closing your hands and making a fist, your body weight ends up on your knuckles instead of your palms, thus avoiding the wrist extension motion.


a comfortable kneeling position on the

floor. Make fists with your hands and place

your knuckles directly on a rolled-up towel

or padded exercise mat directly under your

chest. Maintain a straight line from your

shoulders to your feet by keeping your abs

tight. Do not raise your butt in the air or

allow your back to sag to the ground.

1 Breathe in as you lower your torso

to the ground, stopping when your

elbows form a 90-degree angle and your

chest is an inch or two from the ground.

2 Breathe out as you push yourself

up using your arms. Think of raising

yourself by attempting to push the

ground away from you. The power for

the push will predominantly come from

your shoulders and chest. The movement

should be smooth and controlled.

Note: Please be sure to do this type of push-up on a padded mat, plush carpet or, even better, a folded towel.


7 Weeks to 100 Push-Ups Log

Week Day Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 total Max

Goal actual Goal actual Goal actual Goal actual Goal actual Goal actual Goal actual Goal actual

1M

W

F

Weekly total

2M

W

F

Weekly total

3M

W

F

Weekly total

4M

W

F

Weekly total

5M

W

F

Weekly total

Use this chart to record your progress. You may choose to make several copies of this instead of writing straight in the book.


7 Weeks to 100 Push-Ups Log

Week Day Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 total Max

Goal actual Goal actual Goal actual Goal actual Goal actual Goal actual Goal actual Goal actual

6M

W

F

Weekly total

7M

W

F

Weekly total

8M

W

F

Weekly total

9M

W

F

Weekly total

10M

W

F

Weekly total

GRaND total

139Push-uPs loGGer 139Push-uPs loGGer

Preliminary Program Push-Ups Log

Week Day Set 1 Set 2 Set 3 Set 4 Set 5 total

Goal actual Goal actual Goal actual Goal actual Goal actual

1

M

W

F

Weekly total

2

M

W

F

Weekly total

3

M

W

F

Weekly total

4

M

W

F

Weekly total

GRaND total

Use this chart to record your progress. You may choose to make several copies of this instead of writing straight in the book.


AAbs, 19

Advanced 1 program, 62–65

Advanced 2 program, 66–69

Ali, Muhammad, 22

Arm circle warm-ups, 117, 118–19

Army push-up standards, 21

Athletes, and push-ups, 22–23

BBack stretches, 127

Baseline test, 36–39

Beginner 1 program, 44–48

Beginner 2 program, 49–53

Bench Push-Up, 132, 135

Biceps, 19

Bodybuilders, and push-ups, 22–23

BOSU Dome Push-Up, 102–103

BOSU Platform Push-Up, 104–105

Breathing, 25

CChair Push-Up, 132, 135

Chest stretches, 126

Clapping Push-Up, 88–89

Compound exercises, 11, 16

Counter Push-Up, 131, 134

DDands (Hindu-style push-ups), 17, 22

Deltoids, 18

Diamond Push-Up, 84–85

EEastwood, Clint, 23

Eiferman, George, 23

Elbow pain, 27

Elevated Feet Push-Up, 100–101

Equipment, 16, 33, 76

FFAQs, 24–27

Feet on Stability Ball Push-Up, 96–97

Film stars, and push-ups, 23

Fingertip Push-Up, 82–83

Focus and motivation, 27, 33

Forearm stretches, 128

Foreman, George, 22

Form, correct, 25

Four-week preliminary program, 26, 129–40

Frequency of exercise, 25, 34, 43

GGentle mobility warm-ups, 112–15

Glutes, 19

Great Gama, 22

Index

141Index

HHands on Medicine Ball Push-Up, 98–99

Hands on Stability Ball Push-Up, 94–95

Head position, 25

Hindu-style push-ups (dands), 17, 22

IInitial test, 36–39

Injury prevention, 33–34

Intermediate 1 program, 54–57

Intermediate 2 program, 58–61

KKnee Push-Up, 132, 136

Knee Push-Up with Knuckles, 137

Knuckle Push-Up, 86–87

LLee, Bruce, 22

Liquids, 33

MMaintenance, 70–71

Marciano, Rocky, 22

Medicine Ball Push-Up, 98–99

Military, and push-ups, 21–22

Moore, Demi, 23

Motivation and focus, 27, 33

Muscle mass loss, 11

Muscles, 17–19

NNarrow Push-Up, 80–81

Neck stretches, 125

Neck warm-ups, 112–13

OOne-Armed Push-Up, 92–93

One-Legged Push-Up, 90–91

PPain, 25, 26–27, 33–34

Pectorals, 18

Pettis, Bill, 22–23

Plateaus, 25

Preliminary program, 26, 129–40

Programs, 43–69

advanced, 62–69

beginner, 44–53

intermediate, 54–61

preliminary, 26, 129–40

Pulse raiser warm-ups, 116, 121

Push-up bars, 26

Push-ups

benefits, 11, 17–18, 20, 26

correct form, 25

FAQs, 24–27

history, 17

records, 14, 16, 23, 29, 34, 35, 75

variations, 16, 75–107

RResting between sets, 27

Running in place warm-ups, 116, 121

SSerratus anterior muscles, 19

Shoulder stretches, 126, 127

Shoulder warm-ups, 114, 117

Soreness, 26–27


Specific mobility warm-ups, 117–20

Speed, 25

Stability Ball Push-Ups, 94–97

Strength training programs, and push-ups, 27

Stretching, 35, 122–28

benefits, 123–24

exercises, 125–28

guidelines, 124

Switch Push-Up, 106–107

TTable Push-Up, 131, 134

Teenagers, and strength training, 26

Testimonials, 28–31

Tricep stretches, 128

Triceps, 18

“Trembling” sensation, 26

Trunk warm-ups, 115, 120

WWalker, Herschel, 22

Wall Push-Up, 131, 133

Warm-ups, 34–35, 36, 110–21

benefits, 34–35, 110–11

exercises, 112–21

Water, 33

Weight loss, 26

Wide Push-Up, 78–79

Williams, Ted, 22

Workouts

focus, 27, 33

frequency, 25, 34, 43

pauses, 26

resting, 27

speed, 25

time of day, 27

Wrist pain, 25, 137

Wrist stretches, 128

143Index

Acknowledgments It takes far more than an author to write a book, so I shall

do my best to thank everyone who helped with this one.

Thanks to Nick Denton-Brown, acquisitions editor at

Ulysses Press, for the initial contact and guiding hand

through the early stages of development. Without his

vision, there would simply be no book.

Thanks also to lily Chou, Ulysses Press fitness book

editor, for expertly orchestrating the transformation of

a dream into a reality. Her positive feedback, excellent

suggestions and expertise have been invaluable.

There are numerous online fitness friends to

thank, too, many of whom offered fantastic advice and

recommendations based on years of exercise experience.

And then, of course, there are the friends, colleagues

and family members who have inspired and supported

me throughout. I am very fortunate to know so many

wonderful people.

Finally, and I’ve saved the most important for last—

thank you, Ally, for your patience, support and love,

and for allowing me the opportunity to explore many

new avenues.

About the AuthorBorn in Wales, but now living on the east Coast of the

U.S., steve sPeIrs is an avid runner, triathlete

and fitness enthusiast. Since entering his first race in

the early 1980s, he has been hooked on an active lifestyle

and is always seeking new challenges and the next

level of fitness. Competing in 30+ races a year, Speirs

has completed over 20 marathons, with a current best

time of 2 hours 51 minutes. Perhaps his most notable

achievement, however, was completing the 2004 Ironman

lake Placid Triathlon in a little over 12 hours. Speirs is a

proud son, husband, brother, and father, and dedicates

this book to his ever-supportive family.


7 weeks to 100 push ups strengthen and sculpt your arms, abs, chest, back and glutes

Lifestyle

seek medical

pulse raiser

successful

final pulse

wrist extension

specific mobility

aid joint

increased